4-26-2016

EaDo Elite Main Program 

Lift:

6 x 1 Split Jerk @90%

3 x 2 Push Press @90%

3 x 4 Shoulder Press @80% 

Skill:

2 x
60 banded pull aparts
15 strict pullups
60 banded tricep extensions
12 barbell rows @185/125
60 banded lat pull downs
9 deficit strict hspu 

WOD:

5 rounds for time
12 thrusters @135/95
60ft handstand walk  

 

EaDo Elite Regional Team Prep

Lift:

5x 1 Snatch DL @ 110-115%

5x5 Snatch Pull Resets @60% - moving only between the 1st and 2nd pulls

EMOM 10
1 HH Full Snatch + 1 LH Full Snatch
Starting at 70% addding 5% every 2mins

-rest 2mins -

4 minutes to complete 3 Full Snatches at 92.5%

Skill

A.
3x
15 GHDs
20 Cal Assullt Bike Sprint
50 DUs
- rest 30s between rds-

B. 3x
5 Seated Box Jumps (as high as possible)
5 Ring Muscle Up transitions

WOD:

5 rounds

Amrap in 3 mins
2 rope climbs
6 Power Snatches 135/95#
10 box jump overs 24/20

Rest 1 minute between rounds